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Old 07-21-2010, 07:44 AM   #76
millenium girl
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Wednesday July 21st, 2010

25 min stationary bike

Low pulley biceps curls
45x15
55x15
60x12

Seated Leg Curls
45x20
50x20
60x15
75x15

Triceps Reverse
55x20
65x20
75x15

Leg Extensions
22x10
33x10
44x10
55x10

(it was the first time since my accident that I was doing curls and extensions and I sticked to light weights).

EZ Bar Curls
16x20
22x15
27x15

Tricep Pushdowns
60x20
70x15
80x15

Seated Calves
77x25
88x25
99x20

Hammer Curls
20x20
22x20
26x20
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Old 07-22-2010, 02:33 PM   #77
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Thursday July 22nd, 2010

Before breakfast: 30 min stationary bike

An hour and a half later

Shoulder Press (Smith Machine)
44x20
57x15
66x15

Lateral Raises
44x12
50x12
55x12

Front Raises
22x15
24x15
26x15
31x15

Upright Rows
45x20
50x15
55x15
60x15
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Old 07-26-2010, 01:47 PM   #78
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Monday July 26th, 2010

10 min stationary bike

Seated Rows
77x15
88x15
99x12
66x20

One Arm Rows
22x15
44x15
66x10
22x20

Lat Pulldowns to the front
77x15
88x15
99x12
66x20

Hyperextensions
4 sets of 10
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Old 07-27-2010, 11:41 AM   #79
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Tuesday July 27th, 2010

10 min stationary bike

Seated Shoulder Press (machine)
44x20
66x15
77x15
88x12

One arm lateral raises
18x15
20x15
22x15
26x8 (PB)

Upright Rows
50x20
55x20
60x20
65x15

Db Shrugs
26x15
31x15
35x12
40x12

The more I train the more my muscles seem to be shrinking ... blah (that was my rant for the day )
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Old 08-09-2010, 11:59 AM   #80
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Monday August 10th, 2010

As you know, I took a break from the gym while in NYC last week and even though I was jetlagged today, I hit the gym for a light workout.

10 min stationary bike

Smith machine press
44x20
66x15
75x12
79x10

Cable Crossovers
20x20
25x15
30x12
35x10

Incline Press
44x20
55x15
66x12
77x10

Pec Deck
44x20
55x15
66x12

300 abs
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Old 08-10-2010, 01:30 PM   #81
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The long flight f***** up my back but I hit the gym earlier. I wish my chiro was back from his vacation, I need him to put everything back in place.

Tuesday August 10th, 2010

AM: 30 min stationary bike on an empty stomach

PM:

Seated Rows
66x20
77x15
88x12
99x10

High Pulls
110x12
132x12
143x10

One Arm Rows
22x20
44x15
66x10

Lat Pulldowns to the Front
66x15
77x12
88x12
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Old 08-15-2010, 08:40 AM   #82
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Saturday August 14th, 2010

30 min stationary bike
250 abs

Saturday August 15th, 2010

10 min stationary bike
10 min Elliptical
10 min treadmill

Leg Extensions
33x12
44x12
55x12

Seated Leg Curls
50x12
70x12
85x12

Seated Calves
66x30
77x25
88x20
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Old 08-18-2010, 01:18 PM   #83
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Wednesday August 18th, 2010

Smith Machine Flat Press
66x20
75x15
79x12
88x10

Incline Press
44x20
55x15
66x12
72x10

Cable Crossovers
25x20
30x15
35x12

Pec Deck
44x15
55x12
66x10

I didn't feel like doing cardio today, I have shin splints and my knee is acting up again ...
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Old 08-23-2010, 11:20 AM   #84
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Monday August 23rd 2010

15 min stationary bike

Smith Machine Flat Press
44x20
66x15
88x15

Incline Press
50x20
55x15
66x12
77x8

Cable Crossovers
25x15
30x12
35x10

Pec Deck
44x15
55x12
66x8
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Old 08-25-2010, 11:43 AM   #85
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Wed Aug 25th, 2010

Single arm high pulley curl
15x20
20x15
25x15
30x12

Triceps Pushdowns
50x15
60x15
65x15
70x15

Alternate Db Curls
13x12
18x10
22x10

Tris Extensions (rope)
40x15
50x12
60x12

Curling Machine
33x15
44x15
55x12
66x8

Tris Reverse
60x15
65x12
75x15
80x12

150 Physioball Crunches
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Old 08-27-2010, 11:51 AM   #86
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Friday Aug 27th, 2010

15 min stationary bike
15 min arm bicycle

Seated Rows
77x15
88x12
99x10
66x20

One Arm Rows
22x20
33x15
44x12

Lat Pulldowns to the front
77x15
99x10
110x10

High Pulls
110x12
132x10
154x8

300 abs
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Old 08-28-2010, 06:00 AM   #87
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15 min stationary bike

Leg extensions
44x12
55x12
66x10

Horizontal Leg Press
154x20
176x15
198x15

Seated Leg Curls
55x20
70x15
85x12

Abductors/Adductors
99x30
88x25
77x20

Rotary Calf machine
55x25
66x25
77x20

At the end of the workout, my knee was terribly sore and now I can barely extend it .. let's hope it didn't make things worse.
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Old 05-29-2012, 02:50 AM   #88
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10 min treadmill

Shoulders

Seated press
22x20
33x15
44x12
55x10

Rear delt flys
11x20
22x15
24x12
26x12

Single dumbbell frontal raises
18x15
22x12
26x10

Seated lateral raises
22x20
27x15
33x12
39x10

Shrugs
30x20
40x12
50x15
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Old 05-29-2012, 10:28 PM   #89
GYMBRAT
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gooooooooooood stuff girly
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Old 05-31-2012, 07:35 PM   #90
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When is your comp?
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